🛌 Sleep Your Way to a Longer Life

If you're looking to live a longer, healthier life, it might be time to take your sleep more seriously. A new study reveals that adopting five healthy sleep habits could extend life expectancy by nearly 5 years for men and 2.4 years for women, according to CNN.

Dr. Frank Qian, an internist at Beth Israel Deaconess Medical Center in Boston and co-author of the study, stated, "If people have all these ideal sleep behaviors, they are more likely to live longer."

He emphasized, "If we can improve overall sleep quality, we may be able to prevent some cases of premature death."

The study was presented on February 23 at the annual meeting of the American College of Cardiology. Researchers analyzed data from more than 172,000 participants who completed sleep surveys between 2013 and 2018 as part of the U.S. National Health Interview Survey. This annual survey is conducted by the CDC and the National Center for Health Statistics.

Participants were asked how many of the following five healthy sleep habits they followed:

Sleeping 7 to 8 hours per night

Rarely waking up during the night (no more than twice a week)

Falling asleep easily (not experiencing trouble falling asleep more than twice a week)

Feeling well-rested upon waking at least five days a week

Not using any sleep medications

The researchers then compared these habits to data from the National Death Index to determine how sleep behaviors impacted life expectancy.

The findings were striking: men who practiced all five healthy sleep habits lived 4.7 years longer than those who followed none or just one. For women, the difference was 2.4 years.

Healthy sleep habits also correlated with significantly lower risks of death. Compared to those with 0–1 sleep habits, individuals with all five had:

A 30% lower risk of death from any cause

A 21% lower risk of death from cardiovascular disease

A 19% lower risk of death from cancer

A 40% lower risk of death from causes other than heart disease or cancer

These results suggest that the cumulative benefit of multiple good sleep habits can dramatically enhance longevity and overall well-being.

Dr. Raj Dasgupta, a sleep expert and associate professor of clinical medicine at the Keck School of Medicine, University of Southern California, who was not involved in the study, commented: "It’s not just about the quantity and quality of sleep, but also about the consistency of getting good sleep night after night."

He added that irregular sleep patterns are associated with metabolic disturbances and increased cardiovascular risk. “Encouraging a consistent sleep schedule and ensuring stable sleep duration may be a crucial component of lifestyle recommendations to prevent heart disease,” he explained.

Beyond heart health, sleep plays a vital role in supporting mental clarity, emotional regulation, and immune function. Chronic sleep deprivation has been linked to depression, anxiety, and even impaired decision-making and memory.

But what if you don’t yet follow all five healthy sleep habits? Don’t worry—there’s good news. You can train your brain to sleep better by adopting proper sleep hygiene practices.

Key tips for better sleep include:

Going to bed and waking up at the same time every day—even on weekends and holidays

Creating an optimal sleep environment: cool, dark, and quiet

Avoiding alcohol before bedtime, as it may disrupt your sleep cycle during the night

Reducing caffeine intake, especially in the afternoon and evening

Engaging in regular physical activity during the day

Experts warn that while alcohol might help you fall asleep faster, as your liver metabolizes it—typically around 3 a.m.—you’re likely to wake up, disrupting your rest.

Additionally, building a calming bedtime routine can signal your body that it’s time to wind down. Try:

Limiting screen time at least an hour before bed

Practicing meditation, yoga, or tai chi

Taking a warm bath or engaging in relaxing activities that ease stress

Dr. Qian noted that parents can not only adopt these healthy habits themselves but also teach them to their children, setting the foundation for a lifetime of better health.

"Even at a young age, developing good sleep habits—like getting sufficient, uninterrupted rest and practicing proper sleep hygiene—can offer profound long-term health benefits," he said.

He concluded, “Just like we say, ‘It’s never too late to start exercising or quit smoking,’ it’s also never too early to begin good sleep practices. And we should talk about sleep and assess our sleep patterns more often.”

Ultimately, sleep is not a luxury—it's a vital biological need. Prioritizing rest and adopting healthy sleep habits could be one of the most powerful lifestyle changes you make for a longer, healthier life.